inner power yoga

When I was asked to write a blog about Yin yoga, I wanted more than anything to shed some light on this lovely practice.  I could probably write several pages on the what, how, and why of Yin yoga, however writing a book is very different than writing a blog!  The intention for this blog is to share how Yin yoga balances our more active practices, and how it benefits other aspects of our lives.

I would like to take a moment to touch on Vinyasa yoga, which is probably what most of us have heard about or practice presently.  In a Vinyasa class students move through a flowing sequence of asanas, or postures, that connect the breath to movements, while building heat in the body.  This type of practice is loved by the muscles!  The muscles respond to the repetitive movements found in a Vinyasa class, which allows them to be stretched and strengthened.

Yin yoga beautifully complements our more active (Vinyasa) yoga practice and our active lifestyles because it is a more cooling practice.  When we have too much of one thing, we naturally become imbalanced.  One of the goals of yoga is to move towards balance, creating harmony in our bodies and system as a whole. Think of those days that are jam packed with things to do, full of running around and a ton of stimulation.  Those days can leave us feeling drained and depleted.  On the flip side, when we have those days where we are relaxing and sitting all day, we may feel the urge to do something, anything that moves us.  That is why balance in our yoga practice and our lives is so important in restoring our body, mind, and spirit.

Yin yoga is yoga for the joints and deeper connective tissues.   Postures are held anywhere from 1-5 minutes to allow time to reach these deeper areas, releasing tension and stress.  The postures in a yin class mostly target the hips, pelvis, and low back.  This practice is passive yet intense as we are opening deeper areas of the body to promote healing.

When our joints and deeper connective tissues are strengthened and nourished through a Yin practice, we receive greater range of motion in these areas, which also encourages these areas to stay healthy and happy.  As we hold certain postures for some time, areas even deep into the organ system are reached.  Whatever is in excess (tension), releases out, and whatever is lacking (weak), is nourished.  As we get older our bodies start drying up!  The thought of that is an interesting one; however, it is true…especially for our joints and our bones. Practicing Yin encourages these areas to stay healthy, which in the long run will increase their vitality.

The nature of the practice creates a strong inner focus, allowing us to become fully in tune with ourselves and our own rhythms. It empowers us to fully inhabit our bodies no matter how we may be feeling or what we may be dealing with.  This not only supports us on our mats, it also trickles out into our daily lives.

What’s next?  Come to class, roll out your mats, and see how this practice can be a delightful complement to your daily lives!  Class is held every Monday and Wednesday evening at 7:45 pm.

Warm Regards,

Coleen

If you’ve been to a class at IPY, you’ve invariably heard the instruction, “lead with the heart, lift the heart, open the heart.” Why do we say these things so much? The answer is simple, the reasons are many. It’s just good for your heart to do so. When you practice yoga, a number of things occur within our five koshas (coverings of the true self which range from the outer Anna-maya kosha, which represents the physical layer, to the innermost Ananda-maya kosha, where the soul resides) when we expand through the chest.

Reasons why:

1. Vinyasa flow consists of spine lengthening, side and back bending, inversions and rest (a favorite – Savasana!); all of which help to control and prevent heart disease. Spine lengthening asanas promote good posture and reduce compression on the heart and lungs. Side bending asanas open energy channels of the liver, gallbladder and heart to remove energetic blockages. Upper back bending asanas improve heart function and respiration. Inversions allow the heart to rest and improve blood circulation (note: contraindicated with un-medicated high blood pressure – check with your doctor). Savasana is deeply restorative and has been shown to reduce high blood pressure.
2. Your capacity to breathe fully into the lungs increases as you practice Ujjayi pranayama (or breathing). Ujjayi breathing is conducted through the nostrils with the throat constricted; which emanates an ocean-like sound as you inhale and exhale. We teach this form of breathing in all of our classes.
3. When you bring awareness to your breath, your the heart rate slows and becomes regulated. Your breath also influences the rhythm of the heart through inner connections in the central nervous system. This results in more oxygenated blood flow and feelings of calm and well-being.
4. Asana (physical) and pranayama practice have been found to reduce stress hormones.

Energetically speaking, the heart chakra (the fourth of our seven chakras) represents compassion, selfless love and devotion. An unbalanced heart chakra results in despair, jealousy, abandonment, isolation and lack of empathy for us and others. When we work to bring this energy center into balance, we can let go of these feelings and enjoy emotional empowerment. We also feel the welcome embrace of prayer and cultivate more awareness towards the higher powers of the universe; which invite a sense of hope, more open connections with others and increased compassion.

As if the above are not reason enough to come to your mat, add meditation to the mix! Meditation is known for its ability to also calm the mind and limit stress by reducing heart-harmful emotions such as anxiety, hostility and hopelessness. Studies show that a daily meditation practice can also reduce the amount of fatty deposits in your arteries, as well as lower blood pressure.

So the next time you are asked to “lead with the heart, lift the heart, open the heart” know that all of these benefits and more await you!

Namaste,

Jessica

For many people, fall is associated with new beginnings and returning to old or new rhythms after the adventures of the summer. Fall can also be a time of quiet and reflection as everyone begins to settle into shorter, cooler days preparing for winter.

As you enter the season, take some time to renew your practice by contemplating what place yoga occupies in your life. Why do you practice? What benefits do you derive from your practice? What are you willing to give for your practice?

Considering your relationship with yoga may surprise you. I know that my reasons for doing yoga and its place in my life are much different now than when I first started practicing. Have your reasons for practicing changed?

Regardless of your reasons, be honest and accept your answer with loving-kindness toward yourself. You may not be able to execute advanced arm-balances or deep forward-bends, but the intention behind your practice is what makes it yoga rather than just “exercise” or “stretching”. Remember that the most “advanced” yogis aren’t necessarily doing the hardest poses — they are practicing with awareness and intention in every asana and with every breath.

Remind yourself of your intention at the beginning of each class you take this fall. By bringing your awareness to your intention, your connection to your practice will deepen and even familiar poses and sequences will open themselves to you in new ways.

Enjoy the season — I hope to see you in class soon!

Many of you know that I sprained my ankle a couple of months ago (in an embarrassing meditation accident no less). My recovery is progressing satisfactorily and I can now do most poses again (sitting on the tops of my feet is still not comfortable and my right-foot-forward warrior 1 is a bit shorter than before, but otherwise I’m back to a full practice).

This last weekend, one of my long-time students sent me a link to an interesting article from the New York Times “Well” blog about ankle injuries and weak ankles in general. (Thanks Debbie!) It’s an excellent article, so I thought I’d share the article with everyone here. Anyone who, like myself, has generally weak ankles or has previously had an ankle injury should definitely take the time to read it.

How to Fix Bad Ankles

The gist of the article is that single-legged standing balances are excellent therapy for ankles. The author even quotes a Professor of Kinesiology who recommends my favorite balance practice — standing on one leg while brushing your teeth.

Enjoy!!

Dear Yogis,

I wanted to let you know that I will be leading a Vinyasa Master Class at Little River Yoga on 5/31, for details please see www.littleriveryoga.com or send me a note, and I would be happy to answer any questions you might have.

Also, I will be teaching 3 vinyasa classes at the Ashtanga Yoga Center this month:

Wednesday, May 20 at 6.15 pm
Wednesday, May 27 at 6.15 pm
Sunday, May 31 at 4 pm.

Hope to see you soon!

Hugs,
Ursula

More and more, people are beginning to practice yoga based on a need to address a physical issue. On their doctor’s advice or based on friends’ recommendations, students often first come to yoga classes to find relief from low back pain, hip issues, scoliosis and other problems.

While yoga’s origins are philosophical and mental rather than physical, the now common use of the physical aspect of yoga is being extended beyond general fitness to be seen as a remedy for physical problems. And, although yoga can definitely improve misalignments, build muscle, and increase flexibility, simply participating in classes is not necessarily a path to recovery.

Recently I attended a weekend workshop with Elise Browning Miller, a senior Iyengar yoga teacher and expert on yoga for scoliosis. Much of the weekend was general practice, but Sunday afternoon she focused specifically on yoga for scoliosis.

Since scoliosis is asymmetric by definition, practicing yoga to address the condition involves modifying poses differently for each side of the body. The result can be that the two sides of a pose are practiced in dramatically different ways and may be held for different lengths.

The session with Elise Miller got me thinking about teaching not only in the context scoliosis where every pose should be individually tailored to the student’s physiology, but more generally about teaching when yoga is being used as a remedy.

In a private or semi-private session, a teacher can feasibly tailor the practice to address physical issues such as scoliosis; however, a group class environment does not allow teachers the time or structure to present an optimal practice for every student’s individual needs.

So, does this mean that students with physical issues should not attend group classes or should look outside of yoga for relief? I don’t think so. Rather, I think that students with physical problems just need to be more informed and mindful about their practice than other students.

Specifically, I recommend the following:

• Research the physiology of your issue and understand what is happening with your body as completely and specifically as possible. You don’t have to become a medical expert, but the more knowledge you have, the more you will be able to make appropriate decisions about what will benefit you.
• Research or talk with experts about how to modify your yoga practice for your issues. There are books available on many specific topics that can provide a good basis of understanding. (I know of books for arthritis, scoliosis, one written by a teacher with MS, and I’m sure there are many more.) You might also consider a one time or periodic private session with an expert yoga teacher to learn appropriate modifications and to create a personal practice that meets your needs.
• Talk to your regular yoga teacher about your issues. Even if your teacher doesn’t modify the class practice, he or she might be able to provide individual modifications or advice and will be supportive when you practice differently than other students.
• Create a regular home practice of poses that will address your specific problems. Once a week in a group class is probably not enough to provide a remedy.
• Finally, make sure that your practice is always your own. Don’t be afraid to practice a pose differently than everyone else. Don’t be disruptive to the class, but don’t feel embarrassed that your pose doesn’t look like everyone else’s. Especially, don’t feel pressured to do something that you know will aggravate your issue just because everyone else is doing it.

By becoming educated and staying mindful, you can maximize the benefit you gain from your yoga practice in addressing your individual issues.

[For anyone interested in yoga to minimize the effects of scoliosis, I definitely recommend visiting Elise Browning Miller's website (www.yogaforscoliosis.com) for books, DVDs, and her workshop schedule.]

i have been practicing for over a decade now, and I notice more and more the effect of foods on my body. the quantity and quality of food ingested influences my practice as well as the amount of liquid i had, ideally mostly decaffeinated and non-alcoholic.

so I can understand that so many of my students are struggling to find the type of food they eat prior and after the practice as well as the timing. i am not a nutritionist and food is such a personal issue, it’s difficult to comment on what’s helpful for someone else, but I am happy to share what has worked for me.

we are all unique with different body types and nutritional needs. for many yoga practitioners, following a vegetarian diet is a moral choice they make; practicing “ahimsa”, non-violence as a basic precept of the ashtanga system. others find a vegetarian diet with as much variety as possible beneficial to their asana practice.

if you practice in the evening, try to have a snack at least two hours before practice and make sure to hydrate throughout the day. most of us lose our appetite right after practice, so eating a light dinner post practice would feel natural.
if you have a morning practice, some schools advise a completely empty stomach which does not work for some practitioners; they get light-headed and weak, especially those with low blood pressure. follow your body’s clues! a consistent yoga practice fosters sensitivity, we become very aware of the subtle and not so subtle messages that our bodies are sending to our brains. we just need to listen. try to have as much fruits, veggies, whole grains as you can, and limit your processed food intake. for me finding the right carbs was key; I grew up on crusty european breads and very much enjoyed the delicious german pastries in recent past. but I did not enjoy the heavy feelings I used to get when I stepped on my mat the following day.

for ashtangis, the issue of food is paramount as most of us practice a demanding sequence very early in the morning. having coffee before practice is enticing for several reasons; it helps us wake up at 4 am and get out of bed when it’s dark and cold outside, also having an empty stomach is essential in some asanas. this is a very personal choice, and whatever decision a practicioner makes it’s important to be non-judgemential towards others. it’s a good idea to practice moderation in everything we do, on-and-off the mat.

in mysore, most of us have a very light dinner early, anu’s famous smoothie comes to mind. I have found that eating early, slowly and consciously help me feel light, energetic the next morning.

again, these are just my observations I have had over the years. I do crave bad carbs during the winter months from time to time, but I learn quickly; the mat is like a mirror, good and bad. try and experiment with different healthy food choices and you will find your perfect pre and post meals.

Over the last 10 years or so I’ve noticed a shift in yoga classes towards emphasizing the “core”. I’ve seen this both in the inclusion of specific abdominal exercises as well as more frequent mention of how the core works in more traditional yoga poses.

However, often in faster-paced vinyasa classes like Ursula and I teach, there is not time to discuss the core in detail, possibly leaving students with misconceptions and confusion. So, today I’d like to take a bit of time to remedy that.

First, it is important to know that your core is composed of the abdominal muscles and the muscles of the lower back, hips and buttocks. Together these muscles support your spine and keep you stable and balanced.

A strong core can make it easier to stand or sit and can allow you to perform more dynamic activity such as running, jumping or perhaps balancing on a slippery surface.

Weak core muscles lead to poor posture, particularly over-arching in your low back. In most people the postural imbalances are small, so that when you are young you don’t usually notice the strain placed on your spine. However, as you age (starting as early as your late 20s or early 30s), the strain caused by weak core muscles becomes more noticeable and can lead to low back pain, loss of mobility and decreased ability to maintain balance. Many problems of old age can be traced to weak core muscles.

Beyond allowing you to maintain a natural curve in your spine in all yoga poses, a strong core allows you to properly practice chaturanga (low plank/low push-up), inversions, arm balances and backbends. Many of the intermediate and advanced poses are simply not accessible with a weak core.

So, how do you strengthen your core? I have two favorite exercises that I will describe below and then a simple sequence that can be practiced in less than 15 minutes.

Half Plank

This pose is most effective if done in front of a mirror. Especially if you are new to the practice, it is difficult to know if your body is properly aligned without being able to visually check. If your body is not in the right position, you will not work your core muscles properly.

1. Begin on your hands and knees and then come down to rest on your forearms, making sure that your elbows are directly underneath your shoulders. Sink your spine down between your shoulder blades so that you are not pushing your upper back away from the floor.
2. Extend your legs out behind you a comfortable distance, curling your toes under. Extend your tailbone down towards your heels, lengthening your spine. Lift the weight of your torso with your thighs and abdomen so that your entire body from your shoulders to your heels is one straight line — like a plank.
3. Hold this pose without lifting your buttocks, bending at your hips, or sinking your belly to the floor. Begin by holding for a count of 10-15 and work up to a minute or more.

Curl-ups

Throughout the exercise it is important that your neck and shoulders as well as your thighs and hip flexors (the muscles at the crease of your hips and thighs) remain relaxed and as disengaged as possible. Hardening these muscles will cause you to perform the movements incorrectly.

Beginners or students who have trouble relaxing their thighs and hip-flexors should practice curl-ups with the soles of their feet at a wall such that their shins and thighs make a 90 degree angle (shins parallel to the floor). This contracts the hip-flexors making it more difficult to use these muscles to perform the movement.

1. Place the soles of your feet on the floor, bending your knees comfortably. Try to relax your hips and thighs.
2. Bring your hands, face-in, to either side of your hips/thighs.
3. Extend your arms as you roll your head, shoulders and shoulder blades up off the floor, leaving your mid-back, lower back and hips on the floor. Relax your neck and shoulders! If you have a mirror, check to make sure that your back is rounded.
4. Hold the pose for a 5 to 8 breaths. Then roll down coming back to the floor.

In class I typically have students do two curl-ups to the center, two to each side (with both arms to the outside of the legs), one back in the center and then add variations extending the legs. If you extend your legs in this pose it is important to make sure that your heels are 1-2″ off the ground so that your hip flexors are not engaged.

A Simple Core Sequence

Here’s a short sequence of exercises that you can perform a few times a week to strengthen your core.

1. Cat/Dog Tilts – From your hands and knees round your back up towards the ceiling and drop your spine to the floor a few times. This will warm up your spine and core muscles.
2. Half Plank – Come into half plank as described above and hold until you are tired, but can still maintain the proper position. Rest for a few moments on your belly and then repeat.
3. [optional] Salabhasana (Locust) – Come into locust pose and hold anywhere from 10 seconds to 30 seconds. Although I did not discuss this pose in today’s post, this pose helps to strengthen the core muscles in the back.
4. Balasana (Child’s Pose) – Rest in child’s pose for a moment.
5. Curl-ups – Perform a few curl-ups according to your ability. Remember that it is important to tire your abdominal muscles but only to the point that you can still perform the exercise correctly. Be honest with yourself and stop when you begin “cheating”.
6. Stretching – Bring your arms over your head and extend your legs (as long as it is comfortable to do so). Lengthen your entire body. Lengthen through your right side. Lengthen through your left side. Lengthen your entire body again.
7. Lunges – Roll to your side and come up and perform one or more lunges on each side to stretch your lower front body.

we know that yoga originated from india thousands of years ago, and now it is one of the most popular forms of exercise, not only in the US, but in the whole western hemisphere. but what we consider yoga nowadays, is only a style of hatha yoga, one of the limbs of the 8 fold yoga system of Patanjali.

do we really care that we only teach and practice asana and perhaps pranayama during our practices? does it matter that most students have no idea who Patanjali was and what the yoga sutras mean?

most of us come to yoga to get stronger, more flexible and less injury prone. what is in the Bhagavad Gita does not concern most western students and chanting sounds weird to them. yet, they are still yoga practitioners.

some forms of hatha yoga, like jivamukti, does weave philosophy and chanting into the practice, and ashtanga practitioners are familiar with the sanskrit name of poses and counting. but the majority of yoga teachers do not feel that their students are better served by them knowing and sharing their feelings on the yamas and niyamas. bringing yoga into the students’ every day life from the mat is not something they strive for. the primary focus is to give them a good work out, perhaps infusing the instructions with an uplifting and motivating message. as yoga teachers, we are taught “to teach to the majority”. so if the majority of our students are not interested in anything else but the physical and perhaps mental effects of yoga, like being less reactive and becoming calmer, then it seems we should focus on that and not waste our time studying the sutras. this ancient script has no relevance to how we live our lives today.

on the other hand, how would our students even find out that there is more to yoga than just a set of poses we practice if we don’t bring it up during, before or after practice? but then again, would they be interested in yoga off the mat?
one of the most popular and widely practiced yoga style today is a strict set of poses practiced in a heated room in front of mirrors. the most advanced practitioners go on to compete in championships, and the teachers are discouraged to add anything personal to the script they learned during teacher trainings. their loyal followers appreciate what this system has given them; their lives have improved no doubt, they would not be going back time and time again otherwise.

as no shoe fits all, there is no yoga style that is for all. we are all different, and we look for and appreciate the different benefits yoga has to offer. how deep we get into it, it’s up to us. what we share with our students depends on our comfort level, knowledge and ability. but we need to be true to ourselves, what we believe in, and what our authentic voice says. we all have a teacher within, we just need to be strong enough to trust.

While I’m a long ways from being a yoga master, for me the path towards mastery has come from allowing myself time, practicing acceptance and developing awareness.

I began practicing yoga 15 years ago with the intention that I would still be practicing 50 years later. In adopting a long view, I gave myself the freedom to take 5 or 10 years to learn a particular skill. It gave me time to not progress outwardly and to more easily accept the state of my practice without feeling stuck.

This allows me the liberty to take my time to explore the deeper dimensions of my practice. I have time to become aware of the nuances of each pose and my attitude in approaching them. I have time to enjoy the practice itself.

Someone recommended a book to me: Mastery: The Keys to Success and Long-Term Fulfillment by George Leonard). The book was written based on the author’s experience in the context of Aikido, but is really applicable to any discipline.

George Leonard says at the end of the first chapter of his book:

“How do you best move toward mastery? To put it simply, you practice diligently, but you practice primarily for the sake of the practice itself. Rather than being frustrated while on the plateau, you learn to appreciate and enjoy it as much as you do the upward surges.”

So, give yourself time to become a master and to enjoy the process rather than the achievements.

Allow yourself to sometimes grow in the outward aspects of your practice (e.g., new poses, new techniques) and sometimes to grow in the inward aspects of your practice (e.g., attitude, awareness,the small details).

Bring awareness to your practice so that your understanding can deepen while on the plateaus and bring acceptance to your practice so that your expectations don’t stand in the way of your enjoyment.